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Apr 6

Environmental Conservation and Stewardship Efforts

The Church of Jesus Christ of Latter-day Saints strives to be a good steward of the environment, to conserve and manage energy appropriately, to utilize water resources for the benefit of food production and beautification, to minimize or reduce pollution and waste, to be a good neighbor and to maintain its properties in a cost-effective and sustainable way.

Green Building Initiatives

The Church owns and operates a significant number of buildings worldwide. The Church also constructs many new buildings each year, including temples, meetinghouses, welfare facilities, Church Educational System (CES) facilities, family history centers and other structures. As a property owner, the Church recognizes that constructing, operating and maintaining facilities can impose a significant impact on the earths resources and on the environment. For this reason, the Church has implemented a green building initiative in which sustainable design and construction principles and practices have been researched and, where possible, incorporated to increase energy efficiency, lower operating costs and make the facilities easier to maintain.

The application of this initiative can be seen in many of the Churchs recent projects, including the Conference Center, the Family History Library, City Creek Development, a number of newly constructed meetinghouses and several urban meetinghouses that have incorporated green roof technologies. Many of the facilities have received Leadership in Energy and Environmental Design (LEED) certification in various categories from the U.S. Green Building Council (USGBC).

Also, the Church utilizes the expertise of its staff including architects, engineers and other professionals who are LEED Accredited Professionals (LEED AP) in an effort to be more sustainable. These professionals have been trained and accredited under the direction of the USGBC and Green Building Certification Institute (GBCI) as qualified green building experts. The Church also has organized the Church Environmental Coordinating Committee, Green Building Committee and other related groups made up of employees from various departments.

The Church recognizes the importance of conserving energy and natural resources; not polluting the environment; preserving the health, safety and welfare of the occupants of its facilities; and complying with the local laws and ordinances as outlined in current green building codes and rating systems. Green building strategies vary from location to location and require site-specific application.

Energy and Water Conservation

Recent efforts have been made by the Church to reduce its energy footprint and conserve water and other natural resources.

Projects have been undertaken to manage heating, ventilating and air conditioning (HVAC) systems and install more energy efficient lighting. At Church headquarters, 11 lighting projects, many involving LED lighting, were completed between October 2012 and June 2014. The total annual energy savings is more than $282,000. Additional projects are planned for 2014.

The Church seeks to follow environmentally friendly practices in landscaping and water conservation. Best management practices are utilized for all new landscape designs and remodel projects of meetinghouses, welfare facilities and seminary and institute buildings. They include the conservation of water and natural resources, reduction of maintenance, long-term cost savings, neighborhood beautification and natural enhancement of Church buildings.

At Church headquarters, the irrigation system has been upgraded, using more efficient smart controller technology to reduce water usage. Thirty-two controllers have been installed at the properties maintained by grounds crews. A water savings of at least 30% is anticipated as the new controllers are brought up to their full capacity. The Church is also investigating applying for a rebate from the Central Utah Water Conservancy District for installing these controllers.

The Churchs guideline for soil is to utilize existing material as much as possible and amend it as needed. The importing of soil occurs but is discouraged. Using soils in place helps landscape projects more easily integrate with native soil and plant conditions and thus conserves natural resources.

The Church has embraced the adaptation of eco-regions from the North American Commission for Environmental Cooperation and then created suitable prototypical landscape plans for its facilities. These landscape and irrigation plans were created to consider regional and natural limitations. Hotter, drier areas, for instance, have significantly reduced water-consuming lawn areas. Irrigation conservation efforts include use of smart controllers, hydrometers, rain sensors, drip irrigation, head-to-head coverage, high distribution uniformity and secondary or reclaimed water.

The Church has assembled an extensive database of plant materials that are found to thrive in certain soil types, which allows suitable plant selection based on appropriateness of the region, aesthetics, resistance to cold temperatures and the amount of sun exposure and water needed.

Church orchards are utilizing mating disruption pheromones to reduce pesticide sprays and reduce the amount of diesel fuel that would have been required to apply the pesticides. Crops are rotated on Church farms generally on a four-year rotation to prevent disease, which reduces the need for pesticides.

Recycling and Land Management

Recycling is another example of the Churchs overall conservation effort. In 2013, the Church headquarters campus recycled about 180 tons of cardboard, 65 tons of paper, 26 tons of plastic and 2 tons of aluminum. That same year, the LDS Printing Division recycled about 4,400 tons of paper, 180 tons of plastic, 130 tons of cardboard, 56 tons of metal, 30 tons of leather and 250 gallons of used oil from machinery. Similarly, in 2013, Beehive Clothing recycled about 24 tons of rags, 24 tons of cardboard, 25,000 plastic pallets and 2,000 wooden pallets. In 2013, Salt Lake Distribution Services recycled about 1,000 tons of paper, 150 tons of cardboard and 1,000 pounds of metal.

In 2013, Deseret Industries recycled about 13,000 tons of clothing, 870 tons of shoes, 3,100 tons of household goods, 3,400 tons of books, 5,500 tons of metal and 4,000 tons of electronics. Humanitarian aid donations included about 3,800 tons of clothing and 350 tons of shoes.

Additional examples of conservation efforts by the Church include no-till dry farming and the use of new tillage equipment that is more efficient in reducing erosion and retaining moisture, as well as good range management practices to avoid overgrazing. Public lands are also used for grazing.

Community gardens in the western United States are sponsored to give people an opportunity to grow nutritious foods and reduce costs. In Utah, there are volunteer farms that produce crops for the bishops storehouses and local community food kitchens.

In addition to offering aid, the Church works to promote self-reliance for those it helps. The LDS Charities organization targets families living in urban and rural areas and teaches them sustainable techniques for food production, nutrition, diet and home food storage. Through demonstration gardens and hands-on workshops, families learn to grow vegetables and fruits or raise small animals appropriate to their circumstances. In 2013, 43 projects were initiated to improve food production in local community settings in 20 countries around the world.

In conclusion, the Church actively seeks to remain informed and engaged about matters of environmental conservation, and steps have been taken to make its facilities more sustainable.

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Environmental Conservation and Stewardship Efforts


Apr 6

Advice From President Nelson to Millennials Living in a …

Downloadable video: SOTs | B-roll

How can the rising generation live more happy and meaningful lives? President Russell M. Nelson of The Church of Jesus Christ of Latter-day Saints told a group of young adults in Las Vegas, Nevada, on Saturday, February 17, 2018, the answer can be found, in part, from a parable describing the importance of avoiding distraction and temptation.

He began his address using a parable to emphasize that your ultimate safety in this life lies in never taking the first enticing step toward going where you should not go and doing what you should not do.

The prophet explained that as human beings we all have appetites necessary for our survival. These appetites are absolutely essential for the perpetuation of life. So, what does the adversary do? He asked. He attacks us through our appetites. He tempts us to eat things we should not eat, to drink things we should not drink, and to love as we should not love!

President Nelson told hundreds of young adults, participating in the fireside in four Las Vegas Mormon meetinghouses, that they should learn to have purpose in this life, know who they are, why they are here and how to master the divine laws.

Personal Identity

One of the most important things you need to learn in life is to know who you really are, President Nelson said. He encouraged his audience to learn about their parents, grandparents and other forebears down their genealogical lines. Most importantly, he said they should know their ultimate identity.

Know that you are an elect son or daughter of God, created in His very image, President Nelson said.

Sister Nelson, who also spoke Saturday night, said, It's time that we stop comparing ourselves to others. "When you let the Lord know that you are serious about doing exactly what you came to earth to do, watch what happens. He may change many things dramatically. So hang on for the ride of your life, the ride that you were born to take.

Purpose

President Nelson reminded those present that everyone was made for a reason and answering the "why"of their lives is essential.

When you begin to catch even a glimpse of how your Heavenly Father sees you and what He is counting on you to do for Him, your life will never be the same, said President Nelson.

Divine Law

President Nelson said his experience as a heart surgeon taught him that divine laws are discoverable, predictable, dependable and repeatable. This, he explained, is true in science and religion. For example, there are laws of science that govern a beating heart and those of religion that govern revelation.

One size really can fit all who are here tonight, said Sister Nelson. Whatever is said over the pulpit can fit each one of you perfectly because the Holy Ghost will tailor-make whatever is said to fit you. I don't know what you need to hear, but the Lord does.

Sister Nelson recalled calling off an engagement when she was 24 years old after receiving inspiration while listening to general conference.

President Nelson said, The more of Gods laws you know and more importantly, live the more effective your righteous leadership will be.In that vein, President Nelson encouraged those present to follow Jesus Christ by living a life of prayer, service and careful study of Gods laws.

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Advice From President Nelson to Millennials Living in a ...


Apr 6

Elder Russell M. Nelson Marries Wendy L. Watson

ElderRussell M. Nelson of the Quorum of the Twelve Apostles of TheChurch of Jesus Christ of Latter-day Saints and Wendy L. Watsonwere married today in the Salt Lake Temple. This is the secondmarriage for Elder Nelson and the first for Wendy Watson.

Elder Nelsons previousmarriage was to Dantzel White Nelson, who died 12 February 2005.Their family includes 10 children, 56 grandchildren and 18great-grandchildren.

Ordained an Apostle on 12April 1984, Elder Nelson received his B.A. and M.D. degrees fromthe University of Utah and his Ph.D. from the University ofMinnesota. A renowned surgeon and medical researcher, Elder Nelsonserved as the former president of the Society for Vascular Surgeryand also as former chairman of the Council on CardiovascularSurgery for the American Heart Association.

Wendy L. Watson, originallyof Raymond, Alberta, Canada, is the daughter of the late LeonardDavid and Laura McLean Watson. She is a professor of marriage andfamily therapy in the School of Family Life at Brigham YoungUniversity (BYU) and will retire 1 May 2006. She received her R.N.in Calgary, Alberta, Canada, her B.A. from the University of Hawaiiin Honolulu, her M.Sc. from BYU, and her Ph.D. from the Universityof Calgary. She served as chair of BYU Womens Conference for 1999and 2000, and is the author of several books and addresses recordedon CD, including Rock Solid Relationships and Things AreNot Always as They Appear.

Style Guide Note:When reporting about The Church of Jesus Christ of Latter-day Saints, please use the complete name of the Church in the first reference. For more information on the use of the name of the Church, go to our online Style Guide.

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Elder Russell M. Nelson Marries Wendy L. Watson


Apr 6

Latter-day Saint Missionary Program – Missionaries Serve …

The Church of Jesus Christ of Latter-day Saints' missionary program is one of its most recognized characteristics. Latter-day Saint missionaries can be seen on the streets of hundreds of major cities in the world as well as in thousands of smaller communities.

The missionary effort is based on the New Testament pattern of missionaries serving in pairs, teaching the gospel and baptizing believers in the name of Jesus Christ (see, for example, the work of Peter and John in the book of Acts).

More than 70,000 full-timemissionaries are serving missions for The Church of Jesus Christ of Latter-day Saints. Most missionariesare young people under the age of 25, serving in more than 400 missions throughout the world.

Missionaries work with a companion of the same gender during their mission, with the exception of couples, who work with their spouse. Single men serve missions for two years and single women serve missions for 18 months.

Missionaries receive their assignment from Church headquarters and are sent only to countries where governments allow the Church to operate. Missionaries do not request their area of assignment and do not know beforehand whether they will be required to learn a language.

Prior to going to their assigned area, missionaries spend a short period of time at one of 15 missionary training centers throughout the world. There they learn how to teach the gospel in an orderly and clear way and, if necessary, they begin to learn the language of the people they will be teaching. The largest training center is in Provo, Utah, with additional centers in Argentina, Brazil, Chile, Colombia, Dominican Republic, England, Ghana, Guatemala, Mexico, New Zealand, Peru, the Philippines, South Africa and Spain.

Male missionaries are addressed with the title Elder and women are addressed with the title Sister.

A typical missionary day begins by waking at 6:30 a.m.* for personal study.The day is spent proselytizing by following up on appointments, visiting homes or meeting people in the street or other public places. Missionaries end their day by 10:30 p.m.

In some parts of the world, missionaries are sent only to serve humanitarian or other specialized missions. Those missionaries do not proselytize.

Missionary work is voluntary. Missionaries fund their own missions except for their transportation to and from their field of labor and are not paid for their services.

Contacts with family and friends during this time of service are limited to letters and occasional phone calls to family at special times. Missionaries avoid entertainment, parties or other activities common to this age-group as long as they are on their missions, so they can focus entirely on the work of serving and of teaching others the gospel of Jesus Christ.

*As of January 2017, missionary schedules and rules are more flexible depending on the culture of the country where missionaries are serving.

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Latter-day Saint Missionary Program - Missionaries Serve ...


Apr 6

Learn About Core Latter-day Saint Beliefs

Representatives of The Church of Jesus Christ of Latter-day Saints are often asked whether the Church is becoming more mainstream over time.

If the term mainstream means that Latter-day Saints are increasingly viewed as a contributing, relevant and significant part of society particularly in the United States, where there are now some six million members then, of course, the answer is yes. The Church of Jesus Christ of Latter-day Saints, founded in New York State in 1830 with just six members, is today the fourth largest church in the United States by independent estimates.

It follows that its members are found at every level of society in business and agriculture, in education and the sciences, in political parties and in government, in the entertainment industry and in the news media. In fact, people are much more likely to be familiar with individual Latter-day Saints as friends, neighbors and working colleagues than they are with the Church institution itself or with its teachings. This also applies in many other nations outside the United States.

If being described as mainstream means the Church loses the very distinctiveness of the beliefs that are at the heart of its message, the answer is different. While respecting the divergent views of other people of faith, Church leaders want to be clear about the beliefs that help define Latter-day Saints.

The following are some of the more important differences in belief and practice between The Church of Jesus Christ of Latter-day Saints and other Christian churches.

Restoration

Because Latter-day Saints believe that divine apostolic authority was lost from the earth after the death of the ancient apostles, a restoration of that authority was necessary. Members of The Church of Jesus Christ of Latter-day Saints believe that restoration began in the early 1800s with revelations to the young Joseph Smith.

Trinity

Among the most important differences with other Christian churches are those concerning the nature of God and Jesus Christ and the Holy Spirit. Together, these form what is commonly referred to as the Holy Trinity in many churches and as the Godhead by Latter-day Saints.

Modern prophets, continuing revelation and new scriptures

Latter-day Saints believe that God still speaks to humankind, that He has called new apostles and prophets and that revelation flows today as it did anciently. Further, many of those revelations have been formally incorporated into new volumes of scripture. These include the Book of Mormon: Another Testament of Jesus Christ; the Doctrine and Covenants, a collection of revelations to Joseph Smith and subsequent presidents of The Church of Jesus Christ of Latter-day Saints; and the Pearl of Great Price, which includes the writings of Moses and Abraham as well as modern writings of Joseph Smith.

Plan of salvation

Latter-day Saint theology embraces what Church members refer to as the plan of salvation. The topic covers the pre-mortal state of all mankind, the reasons why God created the world, the nature and purpose of our life here and what future awaits us in the next life.

Temples and their purpose

The primary purpose of temple work is to seal or unite families together, with the expectation that those relationships continue beyond death. The same temple rites can be performed for those who have died. There is no counterpart to temple practices in other Christian churches.

Missionary program

This is a difference in practice rather than in doctrinal belief, since many Christian churches send out missionaries to preach the gospel. However, the missionary program of the Church is distinctive and recognizable for the sheer number and distribution of missionaries, for the length and variety of their service, and for their appearance and their preaching of a restored gospel.

Lay ministry

The Church of Jesus Christ of Latter-day Saints has no full-time professional clergy at the congregational level. Even at the highest levels of the Church, leaders who are called as full-time apostles forsake their more remunerative professions in order to serve a lifetime calling as special witnesses of Jesus Christ and to oversee the Church worldwide.

Health practices

Abstinence from alcohol among religious faiths is not unique to Latter-day Saints. However, among Latter-day Saints abstinence from alcohol is expected to be total, as is the abstinence from tobacco, tea and coffee.

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Learn About Core Latter-day Saint Beliefs


Mar 28

Liver Supplements For Sale | Liver Cleansing Diet | Liver …

Crystal is a 32 year old lady who came to my clinic for help while trying to conceive. She had...

You probably dont associate celiac disease with heart problems, but research has shown that people with celiac disease are at significantly higher risk of suffering a heart attack.This latest research was presented at the American College of Cardiology's 63rd Annual Scientific Session. Researchers analysed the health records of patients from 13 different healthcare centers between January 1999 and September 2013.From a total of almost 22.4 million patients, 24,530 had celiac disease. Patients with celiac disease were found to have significantly higher rates of coronary artery disease than non-celiacs. The rates were 9.5 percent for patients with celiac disease, compared to 5.6 percent for the rest.

Your skin is actually your largest organ and it has an important role in elimination. We sweat when we become too hot and it is an effective way to lower our body temperature. Sweating has another important function though; it helps your body to eliminate toxins.You probably know some people who sweat excessively, or who have particularly offensive smelling perspiration; their body is desperately trying to eliminate wastes.

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Liver Supplements For Sale | Liver Cleansing Diet | Liver ...


Mar 28

the Adkins website

Some information about the Atkins diet - please note that this is the Adkins website - but may as well share:

The Atkins diet, officially called the Atkins Nutritional Approach, is a low-carbohydrate diet created by Robert Atkins from a research paper he read in the Journal of the American Medical Association published by Gordon Azar and Walter Lyons Bloom. Atkins stated that he used the study to resolve his own overweight condition. He later popularized it in a series of books, starting with Dr. Atkins' Diet Revolution in 1972. In his second book, Dr. Atkins' New Diet Revolution, he modified parts of the diet but did not alter the original concepts.

1984 expanded and renamed his private practice to The Atkins Center for Complementary Medicine.

1985 received the National Health Federation Man of the Year Award.

1987 co-founded the Foundation for the Advancement of Innovative Medicine.

1989 established Complementary Formulations, Inc., a mail-order distributor of food and vitamin products, renamed in 1998 to Atkins Nutritionals, Inc.

1990 received the World Organization of Alternative Medicine Recognition of Achievement Award.

1998 published Dr. Atkins Vita-Nutrient Solution: Natures Answer to Drugs.

1999 established the Dr. Robert C. Atkins Foundation.

1999 named one of People magazines 25 Most-Intriguing People.

1999 featured in Time magazine cover story on controlled carbohydrate nutrition.

2001 received Doctor of Humane Letters from Fairleigh Dickinson University for lifetime achievement in integrating alternative and conventional therapies.

2002 is chosen as one of the People Who Mattered 2002 in Time magazine.

2003 released Atkins for Life, designed to help people who didnt necessarily want to lose weight, to live a healthy lifestyle.

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the Adkins website


Mar 27

Eat well – NHS

Eating a healthy, balanced dietis an important part of maintaining good health, and can help you feel your best.

This means eatinga wide varietyof foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

This page covers healthy eating advice for people who dont have specific dietary requirements as a result of having a condition like diabetes.

The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:

If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 5 main food groups.

Mostpeople in the UKeat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fishor fibre.

Read more about understanding calories and cutting down on calories.

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Fruit and vegetables area vital source of vitamins and minerals, and should make up just over a third of the food you eat each day.

It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

There's evidence that people whoeat at least5 portions a day have a lower risk of heart disease, stroke and some cancers.

Eating5 portions is not as hard as it sounds. Just 1 apple, banana, pear or similar-sized fruit is 1 portion (80g) each.

A slice of pineapple or melon is 1 portion. Three heaped tablespoons of vegetables is another portion.

Having a sliced bananawith your morning cereal is an easy way to get 1 portion.Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch.

Have a portion of vegetableswith dinner, and snack on fresh fruitwith natural plain yoghurt in the eveningto reach your 5 A Day.

Read more about what counts towards your 5 A Day.

Starchy foods should make upjust overa third of everything you eat. This means your meals should be based on these foods.

Potatoes with the skins onarea great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.

Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown, wholemeal or higher fibre whitebread.

They contain more fibre, and usually more vitamins and minerals, than white varieties.

Read more aboutstarchy foods.

Milk and dairy foods such as cheese and yoghurt are good sources of protein.Theyalso contain calcium, which helps keep your bones healthy.

To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmedmilk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat, lower-sugar yoghurt.

Unsweetened calcium-fortified dairy alternatives like soya milks, soya yoghurts and soya cheeses also count as part of this food group and can make good alternatives to dairy products.

Read more aboutmilk and dairy foods.

These foods are all good sources of protein, which is essential for the body to grow and repair itself. They're also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and Bvitamins. It's also one of the main sources of vitamin B12.

Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.

Read more about meat.

Fishis another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim to eat at least 2 portions of fish a week, including1 portion of oily fish.

You can choose from fresh, frozen or canned, but remember that cannedand smoked fish can oftenbe high in salt.

Eggs and pulses(including beans, nuts and seeds) are also great sources of protein.

Nuts are high in fibre and agood alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.

Read more abouteggs and pulses and beans.

Some fat in the diet is essential, but should be limited to small amounts.

It's important to get most of your fat from unsaturated oils and spreads. Swapping to unsaturated fats can help lower cholesterol.

Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Read more about why you need to cut down on saturated fat and sugarin your diet, which foodsthey occur in,and how to make healthier choicesin 8 tips for healthy eating.

Most adults in England are overweight or obese. Check whether you're a healthy weight using the BMI calculator.

If you need to lose weight, you can use the NHS weight loss plan. It's a free 12-week diet and exercise plan to help you lose weight and develop healthier habits.

The plan, which has been downloaded more than 2 million times, is designed to help you lose weight safely and keep it off.

Page last reviewed: 11/02/2019Next review due: 11/02/2022

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Eat well - NHS


Mar 1

Pritikin Diet | Healthiest Diet on Earth – Science Based …

The Pritikin Eating Plan uses the latest scientific research to provide dietary guidelines that will help you avoid and often reverse diseases that can rob you of the good health you need to enjoy a good life.

Below is a quick summary of the Pritikin Diet. For all the details, scroll down to the section entitled Food Choices For a Lifetime Of Good Health.

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods. Click on the GO tab for these foods.

CAUTION and STOP foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

Go FoodsCaution FoodsStop Foods

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods.

CAUTION foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

STOP foods on the Pritikin Diet are those that have been proven to substantially increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

5 or more servings daily of whole grains (such as whole wheat, oats, rye, brown rice, barley, quinoa, and millet); starchy vegetables (like potatoes, yams, and winter squashes); chestnuts; and legumes (beans, peas, and lentils). A serving is 1/2 cup cooked. For whole-grain bread products (like breads, bagels, and crackers), a serving is 1 ounce, which is generally half a common portion.

Limit refined grains (like white bread, white rice, and white pasta) as much as possible. But keep in mind that white does not necessarily mean unhealthy. There are many healthy foods that are white, such as cauliflower, white potatoes, jicama, and nonfat yogurt.

5 (preferably more) servings daily. A serving is 1 cup raw or 1/2 cup cooked. Enjoy a variety of colors, like dark green, yellow, red, and orange vegetables. The more vegetables and other low-calorie-dense foods you eat, the less need there is for counting calories. Youll just naturally eat fewer calories, and shed excess weight.

4 or more servings of whole fruits daily. For most fruits, a serving fits in your hand. Examples include all fresh and raw fruits, and frozen and canned fruits without added sugar. Enjoy whole fruit, not fruit juices. And dont believe silly science that says fruit is fattening. To the contrary! People have shed 100 pounds and more with Pritikins fruit-rich diet.

2 servings daily of dairy foods and/or dairy substitutes.

For dairy foods, choose from nonfat milk (1 cup), nonfat yogurt (3/4 cup), and nonfat varieties of ricotta and cottage cheese (1/2 cup). Choose plain nonfat milk, not flavored varieties like chocolate. Nonfat Lactaid is also acceptable.

For dairy milk substitutes, choose those that closely match the nutritional richness of nonfat cows milk for calcium, vitamins D and B-12, and protein. Optimal choices tend to be fortified soymilks (original or unsweetened). Almond and rice milks usually score well for calcium, D, and B-12, but poorly for protein. So if you drink a cup of almond or rice milk, add to your daily diet a lean, protein-rich food like 1/2 cup cooked legumes (beans) or 2 egg whites. Steer clear of coconut milk because it contains saturated fat.

For all dairy milk substitutes, make sure they contain very little or no added sugars, sodium, and saturated fat.

Note: Many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh.

Pritikin, one of the healthiest diets on earth, includes protein from both animal and plant sources.

No more than 1 serving per day. A serving is about 3 to 4 ounces cooked (the size of a deck of cards).

Below are fish/poultry/meat choices rated from Best to Poor:

For optimal heart-health results, limit Satisfactory choices to no more than 1 serving per week and Poor choices to no more than 1 serving per month.

Up to 2 daily. If you prefer egg whites instead of other land-based animal foods like white poultry and lean meat, you may eat more. About 7 egg whites is the protein equivalent of 1 serving of poultry or meat. Steer clear of egg yolks and their high dietary cholesterol.

For maximum cholesterol reduction and giving yourself the best chance at reversing atherosclerosis (heart disease), choose on most days protein-rich plant foods like beans instead of land-based animal foods like poultry and meat. And yes, you can get plenty of protein with a plant-based diet.

Have the Pritikin Meal Plan delivered to your home or office. Choose from a variety of meal packages, spices, sauces, books, gifts and more. Pritikin Online Market

GO | Miscellaneous FoodsPlus Weight-Loss Tips

The healthiest diets on earth often include a bounty of fresh herbs in addition to whole, fiber-rich foods.

Water (plain, bottled, low-sodium, mineral); hot grain beverages (coffee substitutes); non-medicinal herbal teas (such as peppermint, rosehips, and chamomile); and cocoa up to 2 tablespoons per day (use non-alkali processed cocoa). You do not have to drink large amounts of water daily. Simply drink when thirsty.

If you choose to drink caffeinated beverages, we recommend green or black tea over coffee because of teas many health benefits. We also recommend moderation: no more than 400 mg of caffeine daily (the amount in about 4 eight-ounce cups of coffee or 8 eight-ounce cups of tea).

Coffee, both regular and decaf, does contain chemicals (diterpenes) that may modestly raise LDL cholesterol. However, by brewing with paper filters like paper cones or capsule filters like Keurig, the diterpenes are largely eliminated.

Use in moderation or not at all. For women, up to 4 drinks per week, with no more than 1/2 to 1 drink per day. For men, up to 7 drinks per week, with no more than 1 to 2 drinks per day. A drink is approximately 5 oz of wine, 12 oz of beer, or 1 oz of 80 proof liquor. Choose red wine over white wine, wine over beer, and either over liquor.

Culinary herbs are rich sources of many beneficial phytonutrients, and are a good way to add flavor without extra calories, fat, or salt. Include at least 1 to 2 teaspoons of dried herbs or 1 to 2 tablespoons of fresh herbs each day.

While artificial sweeteners have not been proven to aid weight loss, they may be of benefit to people with diabetes, elevated triglycerides, and those following the Pritikin Eating Plan to lose weight. Limit intake to no more than 10 to 12 packets per day. Sucralose (Splenda) and stevia (brand names include SweetLeaf and Truvia) appear to be the safest choices.

Go wild on vegetables. The more vegetables, including dark green, yellow, red, or orange vegetables, the better! Theyre among the best foods for weight loss.

Limit calorie-dense foods such as dried grains (breads, crackers, cold cereals), dried fruits, nuts, and seeds. Avoid refined or concentrated sweeteners. They all pack a lot of calories into very small amounts of food. Youll find it much easier to feel full and satisfied and curb hunger if you focus instead on high-water, high-fiber foods like cooked grains (such as oatmeal and brown rice), vegetables, and whole fruits. These foods arelow in calorie density. Youll eat more and weigh less.

Steer clear of fruit and vegetable juices because they provide less satiety than whole fruits and vegetables.

Celebrate! Eat as many whole grains, vegetables, legumes (such as beans and peas), and fruits as you want. Enjoy more calorie-dense foods such as avocados and nuts, but limit them to keep your weight under control. Limit avocado intake to no more than 2 ounces per day. Limit walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts (hazelnuts), peanuts, cashews, and macadamia nuts to no more than 1 ounce per day.

CAUTION | The Less the Better

While Caution foods are not recommended, this list provides direction when food choices are limited.

Limit the consumption of ALL oils to no more than 1 teaspoon per 1000 calories consumed, especially if youre trying to lose weight, because oils have the highest calorie density of any food or ingredient.

For healthy individuals who choose to use sweeteners, a suggested rule of thumb is a maximum of 2 tablespoons of fruit juice concentrate or 1 tablespoon of other refined sweeteners (such as barley malt, corn syrup, rice syrup) per 1000 calories consumed. None is optimal. Avoid fructose and high fructose corn syrup.

Avoid added salt, and highly salted, pickled, and smoked foods. Limit foods that have more than 1 mg of sodium per calorie so as not to exceed 1200 to 1500 mg of sodium per day, depending on age. Its one of the most important things you can do to lower blood pressure.

Limit as much as possible foods containing refined grains (such as white pasta, white bread, and white rice).

STOP | Think About It First

When faced with foods in the Stop category, search for choices in the Go, and, if necessary, Caution foods. Stop foods, due to their high content of saturated fat, hydrogenated fat, cholesterol, and/or sodium, may significantly compromise your personal health goals. Be wary of headline-grabbing media storiesthat suggest otherwise. Unfortunately, thetypical American diet is largely made up of Caution and Stop foods.

Limit the following choices to less than once per month. None is optimal.

The typical American Diet is full of fatty meats, unhealthy oils, egg yokes and deep fried foods. Diseases like obesity, type-2 diabetes, hypertension, high-cholesterol and heart disease are the result of this unhealthy diet.

Such as butter, coconut oil, palm kernel oil, lard, chicken fat, palm oil, cocoa butter, chocolate, margarine, hydrogenated and partially hydrogenated vegetable oils, and shortenings.

Such as fatty meats, organ meats, and processed meats (hot dogs, bacon, and bologna).

All cheese, cream, cream cheese, half-and-half, ice cream, milk, sour cream, and yogurt, unless fat-free and low in sodium.

Coconuts.

Potassium chloride. Learn more about salt substitutes.

Egg yolks, deep-fried foods, non-dairy whipped toppings, rich desserts and pastries, and salty snack foods.

Five bountiful meals and snacks are served daily at the Pritikin Longevity Center. The Pritikin Diet works in part because you arent losing your mind while youre losing weight, notes comedian and actress Caroline Rhea, first host of The Biggest Loser. Theres no calorie counting, no deprivation, and no hunger.

Instead, the focus is a lot of good food that is low in calorie density, naturally high in nutrients, and delicious. The food tastes great, and thats saying something from a steakhouse guy like me, says John Timothy Gannon, cofounder of Outback Steakhouse Restaurants.

Each day, wellness education workshops and cooking classes led by Pritikins nutritionists and award-winning chefs teach all the basics for healthy Pritikin living at home. Topics include:

Healthy does not have to mean blah! The award-winning chefs at Pritikin are masters at showing people how delicious healthy eating can be. Get a taste of Pritikin deliciousness with this Carrot and Pineapple Salad. Its a favorite among guests at the Pritikin health resort.

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Pritikin Diet | Healthiest Diet on Earth - Science Based ...


Mar 1

Diet and depression – Harvard Health Blog

Just this week, I have seen three patients with depression requiring treatment. Treatment options include medications, therapy, and self-care. Self-care includes things like sleep, physical activity, and diet, and is just as important as meds and therapy sometimes more so.

In counseling my patients about self-care, I always feel like we dont have enough time to get into diet. I am passionate about diet and lifestyle measures for good health, because there is overwhelming evidence supporting the benefits of a healthy diet and lifestyle for, oh, just about everything: preventing cardiovascular disease, cancer, dementia, and mental health disorders, including depression.

Diet is such an important component of mental health that it has inspired an entire field of medicine called nutritional psychiatry. Mind-body medicine specialist Eva Selhub, MD has written a superb summary of what nutritional psychiatry is and what it means for you right here on this blog, and its worth reading.

What it boils down to is that what we eat matters for every aspect of our health, but especially our mental health. Several recent research analyses looking at multiple studies support that there is a link between what one eats and our risk of depression, specifically. One analysis concluded:

A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intakes of animal foods was apparently associated with a decreased risk of depression. A dietary pattern characterized by a high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression.

One could argue that, well, being depressed makes us more likely to eat unhealthy foods. This is true, so we should ask what came first, the diet or the depression? Researchers have addressed this question, thankfully. Another large analysis looked only at prospective studies, meaning, they looked at baseline diet and then calculated the risk of study volunteers going on to develop depression. Researchers found that a healthy diet (the Mediterranean diet as an example) was associated with a significantly lower risk of developing depressive symptoms.

So, how should I counsel my patients on diet? There are several healthy options that can be used as a guide. One that comes up again and again is the Mediterranean diet. Another wonderful resource for folks is the Harvard T.H. Chan School of Public Health website with an introductory guide to healthy diet.

The gist of it is, eat plants, and lots of them, including fruits and veggies, whole grains (in unprocessed form, ideally), seeds and nuts, with some lean proteins like fish and yogurt. Avoid things made with added sugars or flours (like breads, baked goods, cereals, and pastas), and minimize animal fats, processed meats (sorry, bacon), and butter. Occasional intake of these bad foods is probably fine; remember, everything in moderation. And, for those who are trying to lose weight, you cant go wrong with colorful fruits and veggies. No one got fat eating berries or broccoli. Quality matters over quantity. And when it comes to what we eat, quality really, really matters.

Dietary patterns and depression risk: A meta-analysis. Psychiatry Research, July 2017.

Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. Journal of Affective Disorders, January 15, 2018.

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Diet and depression - Harvard Health Blog



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